Recipes from the Great Kale Cook-Off

The Great Kale Cook-Off was
part of the Organic Third Thursday program held at Kentucky
State University's Research Farm on February 15, 2007. Participants
sampled and rated kale prepared in five different ways. The taste tests
served as appetizers for a lunch menu that included kale pizza
and kale with white beans.

Kale is a very nutritious vegetable. It is
an excellent source of vitamins K, C, A, and manganese; and a
very good source of dietary fiber, calcium, potassium, and
vitamin B6. It contains chemicals, called glucosinolates,
that not only reduce the risk of cancer in humans, but may also help
fight soil-borne plant diseases. All of these benefits come in a
low-calorie package: A cup of kale contains only 36 calories.

The
kale used in The Great Kale Cook-Off was grown in the Kentucky State
University high tunnel, and harvested within a day of cooking. The
three weeks before harvest were the coldest time of winter at the
research farm, but kale is often sweeter after frost, making it a
terrific crop for mid-winter harvest.

Participants
in KSU's Organic Third Thursday discuss the long-term temperature
profile of the solar-heated tunnel (left); sample raw kale and discuss
the benefits of natural chemicals produced by the cold-hardy plant
(center); and practice direct-seeding lettuce, another cool-season crop
(right). Other participants learned about soil sampling techniques, and
how to interpret soil tests. The workshop occurred on February 15th,
when temperatures remained below freezing outside, but reached into the
60s in the tunnel.

TASTE TEST RECIPES

Each participant received a
plate with five small servings of cooked kale, and was asked to rate
each sample on a five-point scale in terms of color, taste, and
texture. The
five samples were prepared as follows:

Add one pound of chopped and stemmed kale to
three quarts of boiling water and continue to boil for one hour. Drain
kale and add two teaspoons of soy sauce, and salt to taste. Serve
immediately.

Cook as above, with two teaspoons of vegetable oil
added to the boiling water.

Prepare as for sample #1, but drain kale after only
five minutes in boiling water.

Prepare as for sample #2, but drain kale after only
five minutes in boiling water.

Sauté one-quarter pound of lean
ground beef with one teaspoon of soy sauce, one teaspoon of minced
garlic, and salt to taste. When beef is almost cooked add half a diced
red bell pepper. Add cooked beef mixture to kale prepared as for sample
#4.

TASTE TEST RESULTS

Twenty-five
tasters were asked to rate the color, taste and texture of five boiled
kale dishes on a five-point scale (1 = dislike extremely; 3 = neutral;
5 = like extremely). All dishes were lightly seasoned with salt and soy
sauce. They differed in how long the kale was cooked and in whether oil
was added to the cooking water. One dish was served with a small amount
of garlic and ground beef. Tasters preferred the color of kale boiled
for five minutes over kale boiled for one hour, and preferred the
texture of kale served with ground beef. The different recipes had
little effect on perceived taste.

Using a potato masher or a large slotted spoon, slightly mash
the beans until they hold together. Stir in the lemon juice,
salt and pepper to taste. If you plan to serve the dish at
room temperature, set it aside. If you plan to serve it hot,
gently heat the beans in a covered saucepan on low heat, using a heat
diffuser or a double boiler if necessary to prevent sticking.

Wash the kale and chop it into small pieces. In a
large skillet or wok, heat the olive oil and garlic on medium heat
until the garlic is just turning golden. Add the
kale. You may have to wait for the first bit of kale to wilt
before you can add the rest. Raise the heat and cook,
stirring frequently until all of the kale is wilted and bright
green. Add salt and pepper to taste.

Serve the beans and kale side by side in a serving bowl, or
make a nest of the kale and mound the beans in the center.
Drizzle the top with extra-virgin olive oil, if desired.
Serves 4 to 6.

GARLIC & GREENS PIZZA

Ingredients

1 prebaked pizza shell (12-15 inch size)

TOPPING

1/3 cup sun-dried tomatoes (not packed in oil)

1/2 cup of boiling water (optional)

4 large garlic cloves, minced or pressed

3 tablespoons olive oil

4 packed cups coarsely chopped rinsed and stemmed kale

1/4 teaspoon salt

1/4 cup chopped fresh basil (2 tablespoons dried)

1-1/2 cups of grated mozzarella cheese

Directions

Preheat the oven according to the directions for the pizza
crust you
are using.

If you are using sun-dried tomatoes, place them in a heat
proof bowl,
cover with boiling water, and set aside.

In a large skillet, sauté the minced garlic in the
oil for
about a minute. Add the kale to the skillet along with the
salt, and sauté on medium-high heat for 5 to 10 minutes,
stirring frequently, until just tender. The cooking time will
vary with the age and freshness of the kale. While the kale
cooks, drain and chop the optional sun-dried tomatoes. Add
the chopped basil and sun-dried tomatoes to the kale and remove the
skillet from the heat.

Spread the kale topping on the pizza crust using a slotted
spoon, and
sprinkle the cheese on top. Bake following the instructions
given for the crust you are using. Serves 2 to 3 as main
dish, or 4 to 8 as an appetizer.

Special thanks

Dr. Changzheng Wang for suggesting The Great Kale Cook-Off

Dr. Lingyu Huang for preparing the taste test dishes

Mr. Brian Geier and Mr. John Rodgers for
preparing the kale recipes from the
Moosewood Cookbook

Mr. Eddie Reed and the KSU farm crew for preparing the
other dishes served at lunch